Hi allMost of my exercise is running but after looking at this forum i have been inspired to start doing more strength exercises so we will see how we go. This is what i have done so far this year:2012Sun Jan 1: 5km trail run2nd: 5km trail run3rd:am swim 500m warm up with finns, 1km freestyle, 500m kicking/ pm 8k run with my dog Thea4th:Sprints 4x800m, 4x400m,4x100m (5.2km)5th: Swim 1.5km freestyle6th:Yoga/stretching 7th:6k run with Theaweek1 totals: 29.2km run, 3.5k swim

As you can see I don't lift much weight but i hope to change that a bit this year. I have a 2 year old, a 6day a week job and I'm studying of a night so almost all my workouts need to be before work. Thankfully my work is very physical so Im not super skinny (78kg,171pounds) definitely not buff though. I look forward to posting more on this site, hopefully an online journal will hold me more accountable.Im happy to receive advice from anyone!All the best

16th:So last night after i posted my initial workouts for the year i was excited to do some more strength.I managed: 3x20 push ups, 3x8 wide grip chins,3x15 dips, 3x30calf raises, 3x30 sit ups. Unfortunately this had me beat when i was finished! The good thing is that there is plenty of room for improvement!

17th: 12km run. This was more of a recovery run more than anything. after the weekends hilly 10k my quads are shot from running down hill. Its been a long time since i have ran through mountains and i forgot about taking it easy on the downhills.It was a very hard run for me. Now I'm paying for it! My quads and joints are very tender.

Cool an Aussie on here. I just visited for the first time last March. I had a great time. I'm going to look up where Canberra is on a map. This forum is so international its great.

-Dylan

Hey DylanCanberra is between Sydney and Melbourne. Its the Capital of Australia but its not like other capital cities. We have no high rise buildings and our traffic never gets to congested! Parliament house would be the only thing worth checking out. Where di you go when you visited?

So i started the online training journal with good intensions but life got in the way. I have had a super stressful last few weeks and just haven’t had the composure to sit in front of a computer for longer than a few minutes. But to take my mind of things i have been exercising like a maniac. Lots of gym sessions, swimming, running, yoga, boxing and even a spin class! I’m not going to go through my last few weeks of training but I’ll manage my journal better from now on. Exercise wise the last few weeks have been great. I have a lot of free time to get the work done.Friday night I managed to get in a 22km run. My first decent run in months. This will now be my Friday night long run. Hopefully in two weeks I will be comfortable extending this to 32km’s. I am supposed to be training for a marathon and training for a fire brigade physical. I’m finding the challenge of building strength for the fire brigade and endurance for the marathon a challenge. The hardest part is trying to plan how sore my legs will be after a gym session to allow me to run again.

On Monday I went to the gym before work. The (M) is when I use a machine and not free weights.After the dead lifts my hamstrings were killing me. I have such weak hamstrings for someone who runs all the time. My chest press was also off a bit. The machine I was using was starting from super low and i was having trouble starting off the lift.AMBack/chest/Abbs One arm dumbbell rows 15kgx10x3setUpright row 22.5kgx10x3sets Dead lifts 20kgx10x1set, 30kgx10x2setsBarbell twists 15kgx20x3sets Chest press (M) 20kgx10x1rep, 37kgx10x1rep, 30x10x1repIncline Dumbbell press (M) 30kgx10x2sets, 30kgx6x1setAssisted chin ups (M) 40kgx10x3setsCrunches (M) 35kgx12x3sets

On Tuesday I was to busy to get to the gym but managed a 7k run in the afternoon.Wednesday was arms. The gym was so packed in the afternoon because of all the rain we have been having. My workout was horrid. All the free weights were taken and people were circling the machines like hungry hyenas. Almost every dreadmill was taken except for the really old ones that creek and clink when you’re on them. I don’t like running on treadmills but when it is bucketing down rain I would much prefer to run in a gym.Bicep (M) 20kgx10, 25x10,25x10Tri(M) 20kgx10,25x10,25x10Incline chest Press (M) 40kgx10,50x10,50x8Wrist curls 27kgx20,27x12,27x10Bicep (M) 25kgx10x3setsIncline chest (M) 30kgx12, 40x12, 45x8Tri (M) 25kgx10x3sets6km run on the treadmill Thursday (today)12km on the treadmill. The rain is not slowing down so I’ll take what I can get. It was actually more fun than I thought it would be. Lots of interesting people to look at and the machines have an interactive screen on them where you can change your interactive workout. You can be running around a track, up a mountain or on a trail. I think this is kind of funny, why drive to a gym to run on a treadmill and pretend you’re on a trail? O’well each to their own. One thing I noticed is that I can push myself a bit harder on a tread mill. Because you have exact figures in front of you like speed and distance I find i keep trying to push the pace harder. So every 10mins I will turn the speed up.5k after a while im running much faster than I normally would. As much as I like running on trails i think treadmills might now be an important part of my training.Going to do some free weights at home tonight if I get the time. I don’t want to go back to the gym again. Only because I think I would look funny going to the same gym twice in a 4 hour period.Hope everyone is training well.

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